Top 10 Foods Highest in Copper

Photo of Daisy Whitbread
Written by Daisy Whitbread, BSc (Hons) MSc DipIONPowered by USDA Nutrition Data
Top 10 Foods Highest in Copper

Copper is an essential trace mineral required by the body for energy production, absorption of iron, bone and connective tissue production, immune system function, synthesis of some hormones and red blood cell formation. (1) It also forms part of one of the body’s key antioxidant enzymes superoxide dismutase (SOD).

A deficiency in copper can lead to weak bones, joint pain, vitamin b12 deficiency, iron deficiency, and anemia. (2)

Conversely, over-consumption of copper will lead to cramps, diarrhea, and vomiting in the short term, and can have neurological (mental) effects in the long term. (3)

High copper foods include seafood, mushrooms, tofu, sweet potatoes, sesame seeds, cashews, chickpeas, salmon, dark chocolate, and avocados. (4) The current daily value (DV) for copper is 0.9mg. (5)

Below is a list of high copper foods, for more, see the extended list of copper rich foods, high copper vegetables, and high copper fruits.

List of High Copper Foods

Oysters1 Oysters
Copper
per 6 Oysters		Copper
per 100g		Copper
per 200 Calories
3.8mg
(419% DV)		4.4mg
(493% DV)		11.2mg
(1249% DV)
Nutrition Facts for Cooked Eastern Oysters (Wild). (Source)

More Shellfish High in Copper

  • 176% DV in 1 leg of Alaskan King crab
  • 146% DV in 3oz of lobster
  • 145% DV in 20 small clams

See all fish high in copper.

Shiitake Mushrooms2 Shiitake Mushrooms
Copper
per Cup Cooked		Copper
per 100g		Copper
per 200 Calories
1.3mg
(144% DV)		0.9mg
(100% DV)		3.2mg
(356% DV)
Nutrition Facts for Cooked Shiitake Mushrooms. (Source)

More Mushrooms High in Copper

  • 87% DV in 1 cup of white button mushrooms
  • 52% DV in 1 cup of portobellos
  • 48% DV in 1 cup of cremini mushrooms

See the list of high copper vegetables.

A block of tofu3 Firm Tofu
Copper
per Cup		Copper
per 100g		Copper
per 200 Calories
1mg
(106% DV)		0.4mg
(42% DV)		0.5mg
(58% DV)
Nutrition Facts for Firm Tofu. (Source)

More Soy Foods High in Copper

  • 78% DV in 1 cup of boiled soybeans
  • 53% DV in 1 cup of medium firm tofu
  • 44% DV in a 16oz glass of soy milk

See all beans and legumes high in copper.

Sweet Potatoes4 Sweet Potatoes
Copper
per Cup Mashed		Copper
per 100g		Copper
per 200 Calories
0.7mg
(79% DV)		0.3mg
(31% DV)		0.6mg
(61% DV)
Nutrition Facts for Mashed Sweet Potatoes. (Source)

More Vegetables High in Copper

  • 40% DV in 1 cup of cooked turnip greens
  • 37% DV in a baked potato
  • 35% DV in 1 cup of cooked spinach

See the list of high copper vegetables.

Sesame Seeds5 Sesame Seeds
Copper
per Oz		Copper
per 100g		Copper
per 200 Calories
0.7mg
(78% DV)		2.5mg
(274% DV)		0.9mg
(97% DV)
Nutrition Facts for Sesame Seeds (Toasted). (Source)

More Seeds High in Copper

  • 58% DV per oz of sunflower seeds
  • 50% DV per oz of hemp seeds
  • 42% DV per oz of dried pumpkin and squash seeds

See all nuts and seeds high in copper.

Cashews6 Cashews (Dry Roasted)
Copper
per 1 Oz Handful		Copper
per 100g		Copper
per 200 Calories
0.6mg
(70% DV)		2.2mg
(247% DV)		0.8mg
(86% DV)
Nutrition Facts for Dry-Roasted Cashews. (Source)

More Nuts High in Copper

  • 55% DV per oz of Brazil nuts
  • 50% DV per oz of walnuts
  • 41% DV per oz of pistachios

See all nuts and seeds high in copper.

Chickpeas7 Chickpeas (Garbanzo Beans)
Copper
per Cup		Copper
per 100g		Copper
per 200 Calories
0.6mg
(64% DV)		0.4mg
(39% DV)		0.4mg
(48% DV)
Nutrition Facts for Chickpeas (Garbanzo Beans) (Cooked). (Source)

More Beans High in Copper

  • 61% DV per cup of navy beans
  • 55% DV per cup of lentils
  • 52% DV per cup of kidney beans

See all beans and legumes high in copper.

Salmon Fillets8 Salmon
Copper
per 6oz Fillet		Copper
per 100g		Copper
per 200 Calories
0.5mg
(61% DV)		0.3mg
(36% DV)		0.4mg
(39% DV)
Nutrition Facts for Wild Atlantic Salmon (Cooked). (Source)

More Fish High in Copper

  • 31% DV per cup of sardines
  • 24% DV in 3oz of shrimp
  • 21% DV in a 6oz tuna steak

See all fish high in copper.

Thin dark chocolate squares9 Dark Chocolate (70-85% Cocoa)
Copper
per 1oz Square		Copper
per 100g		Copper
per 200 Calories
0.5mg
(56% DV)		1.8mg
(196% DV)		0.6mg
(66% DV)
Nutrition Facts for Dark Chocolate (70-85% Cocoa). (Source)
Half an avocado10 Avocados
Copper
per Avocado		Copper
per 100g		Copper
per 200 Calories
0.4mg
(42% DV)		0.2mg
(21% DV)		0.2mg
(26% DV)
Nutrition Facts for Avocados. (Source)

More Fruits High in Copper

  • 42% DV in 1 cup of guava
  • 26% DV in 1 cup of kiwifruit
  • 20% DV in 1 cup of chopped pineapple

See the list of high copper fruits.

See All 200 Foods High in Copper

Printable One Page Sheet

Click to Print
A printable list of high copper foods including seafood, mushrooms, tofu, sweet potatoes, sesame seeds, cashews, chickpeas, salmon, dark chocolate, and avocados.

More Copper Rich Foods

FoodServingCopper
1 Beef Liver
View (Source)
per 3oz slice1313% DV
(11.8mg)
2 Tempeh
View (Source)
per cup103% DV
(0.9mg)
3 Coconut Milk
View (Source)
per cup56% DV
(0.5mg)
4 Durian
View (Source)
per cup chopped56% DV
(0.5mg)
5 Mamey Sapote
View (Source)
1 cup chopped41% DV
(0.4mg)
6 Kamut (Khorasan - Wheat)
View (Source)
per cup40% DV
(0.4mg)
7 Quinoa
View (Source)
per cup39% DV
(0.4mg)
8 Buckwheat
View (Source)
per cup27% DV
(0.2mg)
9 Radicchio
View (Source)
per cup15% DV
(0.1mg)
10 Medjool Dates
View (Source)
per date10% DV
(0.1mg)
11 Kale
View (Source)
per cup fresh1% DV
(0mg)

About the Data

Data for the curated food lists comes from the USDA Food Data Central Repository.

You can check our data against the USDA by clicking the (Source) link at the bottom of each food listing.

Note: When checking data please be sure the serving sizes are the same. In the rare case you find any difference, please contact us and we will fix it right away.

About Nutrient Targets

Setting targets can provide a guide to healthy eating.

Some of the most popular targets include:
  • Daily Value (%DV) - The %DV is a general guideline for everyone and takes into account absorption factors. It is the most common target in the U.S. and found on the nutrition labels of most products. It is set by the U.S. FDA.
  • Reference Dietary Intake (%RDI) - The Reference Dietary Intake (RDI) accounts for age and gender. It is set by the U.S. Institute of Medicine. The RDI for amino acids is set by the U.N. World Health Organization. The daily value (%DV) builds on the reference dietary intake to create a number for everyone.
  • Adequate Intake (%AI) - Sets a target for Omega 3 and Omega 6 fats. The Adequate Intake is also set by the U.S. Institute of Medicine. It represents a number to ensure adequacy but lacks the same level of evidence as the Reference Dietary Intake. In short, the number is less accurate than the RDI.

    • See the Guide to Recommended Daily Intakes for more information.

    Want to set your own targets? Sign up for an account and set custom targets in the daily meal planner.

View more food groups with the nutrient ranking tool, or see ratios with the nutrient ratio tool.

MyFoodData provides free nutrition data tools and articles to help you organize and understand the foods you eat.

Create a free account to get nutrition facts on recipes and meals, track foods, and set custom targets.

feedback

Data Sources and References

  1. Medline Plus on Copper
  2. Copper deficiency, a new triad: anemia, leucopenia, and myeloneuropathy. J Community Hosp Intern Med Perspect. 2017 Oct; 7(4): 265–268.
  3. Health Effects of Excess Copper. National Research Council (US) Committee on Copper in Drinking Water. Washington (DC): National Academies Press (US); 2000.
  4. U.S. Agricultural Research Service Food Data Central
  5. NIH: Dietary Supplement Label Database